Welcome to Flow Yoga Center where classes are a celebration of life awakening the very essence of who we are. The warmth of our eco-friendly center and the excellence of our teachers offer a natural haven for those who seek a nurturing and soulful environment.
IN THIS NEWSLETTER...
opening reflections
studio updates
inauguration events with Shiva Rean and Seane Corn
Flow Special Events and Workshops in 2009
Focus of the Month - Yoga Nidra
Happiness Review
Happiness Project
Happiness Brain Excercises
Barbara Kingsolver Reflections
Nutrition - Protein Power
Svadhyaya
While blurred visions of diapers and tiny baby clothes danced around my thoughts this season instead of the typical sugar plum faeries and eggnog I still managed to spend a bit of time reflecting on my experiences in 2008 and my hopes and dreams for the year to come. With a new baby (Jonah Alexander Jai Mishalove!) and a new President -- I cannot help but to feel that this is going to be the best year ever. And with a new baby boy - I realize that now more than ever that time -- and how I attempt to manage my time on two hour sleep intervals -- will play out in the year(s) to come.
During these past two weeks I have learned to slow down. I am lucky if I check my email daily or even answer my phone. Instead my days once filled with managing huge to-do lists are filled with feeding, changing and feeding and changing a delicious little boy. My getting out of the house takes about two hours and getting into the car another hour. Now that I am doing less, I realize that all the "doing" I was doing wasn't necessarily the key to my happiness. In fact, spending 20 minutes observing my son's growing eyelashes has become just as satisfying as reorganizing the studio's marketing plan for the year! So, it is from this space that I reflected on the idea of my New Years Resolution.
In the past, I have spent sometimes hours on perfecting my list of resolutions and goals and fondly referred to them as my New Year "Revolutions". But, this year, the thought of doing an intense exploration instantly melted away when I received a simple card that read "Happy New Year". The very words Happy New Year struck home and got me to reconsider this whole resolutions thing. The recipe for a happy year doesn't have to include long lists of resolutions and goals. Instead why not have a happy new year by making sure that I do the things that I already know make me content! So out the door went my goals list and instead I came up with my happiness list.
I filled a few pages in my journal with the things that bring me the most joy. Here is a glimpse......quiet time with my family; vacations to sacred spaces; trips to busy cities like sf and ny; camping deep in the woods (campfire included); decorating my cozy cottage; juicy yoga practices; dancing; massage; holding my son close to me; coffee with gal pals; reading great fiction; a month by the beach; writing in my journal; eating healthy slow cooked meals; saying I love you; holidays with families; connecting with community...........
In addition to connecting with what makes me happy, to get some help on staying close to the experience, I did some quick investigations and came up with some wonderful suggestions and examples of what happiness is which I will share below. One is a 1939 study on "brain exercises" you can engage in to increase your happiness; the other a more modern take on upping one's happiness quotient; and finally words of wisdom from some folks I consider to be pretty happy on what makes them happy. It turns out none of my investigations pointed to a goal oriented resolutions list as the key on being happy.
This month I am encouraging you to take a few moments to consider the following: What moments in your life are you happiest? How can you indulge in more of these moments in 2009? And, for those of you who still need to work within the structure of a well planned 2009, I have included some suggestions resolution reflections. Happy New Year to you and yours!
warm oms,
Debra
"Whoever is happy will make others happy, too." Mark Twain
New schedule begins January 1
New to Flow? Try out any 2 classes for $20 (online or in studio) or try out 1 month of unlimited classes for just $50 (online price... $55 in person at the checkin desk). Both offers are for newcomers only. Come find your flow!
New email address for any customer service inquiries: flowyogacenter@gmail.com
Welcome Terence Ollivierra who will take over India-bound Mike's Saturday classes. We will miss both Mike and Jill dearly and look forward to having them back at Flow whenever they are in town!
Studio redesigns continue - stay tuned for improved check in area and dharma brick work!
Gail's Saturday Ashtanga class has been extended for your asana pleasure.
Take our 30 Day Challenge: Seasonally, we host a 30 class challenge, encouraging students to take 30 classes within a month's time. Participants completing the challenge enjoy a Flow T-shirt or a Kleen Kanteen water bottle. We also invite and encourage students to embark on their own 30 Class Challenge -- choose any consecutive 30-day period and take 30 classes to receive your T-shirt or Kleen Kanteen. (Yes, you can take two in a day, and yes, any Flow class counts!) To participate, email us at flowyogacenter@gmail.com.
In addition to over 50 weekly classes, and our monthly First Friday specialties - Acro Yoga and Midnight Yoga, Flow offers a cosmic array of workshops, special events and ways to get involved with the community. We recommend signing up early as most sell out! Learn more about each workshop and reserve your space by visiting us online.
Leah K. brings 3 fabulous workshops to try out this month: Flowing into Flow 2 (Perfect for those of you ready to make the leap from Flow 1 into Flow 2) & Getting Unstuck (Inspired by Pema Chodron’s “Getting Unstuck: Breaking Your Habitual Patterns and Encountering Naked Reality,” focusing on the physical aspects of “stuckness”) & Flow 1 Master Class set to music with live DJ; Hugh embarks on his 2009 Meditation Immersions (perfect for those new to meditation or looking to deepen your commitment to practice); Jivamukti Founder, Sharon Gannon returns to Flow with a book Signing & Master Class; Small Group Private Sessions with Megan including Setting Foundations and Expanding the Lotus; Svadhyaya 101 w/ Caroline (dive into authentic living and heart exploration); Heart Warming Yoga Nidra and Yoga for Anxiety and Depression w/ yoga teacher/therapist Angela C; Getting Grounded with Hip Opening to Support Lower Back w/ Megan; and finally, we are so lucky to have David Kyle return to Flow from from Its Yoga Puerto Rico to offer a series of Rocket focused Master Classes designed for all levels (including ashtangis!) ready to take it deeper. David's last visit to Flow was a huge success. We had so much positive feedback including one vetran yogi's who said "David classes are the best I have ever taken".
INAGAURATION CELEBRATIONS WITH Flow Yoga Center
January 19, 10:00am - 12:00 MasterClass with Seane Corne
January 19 1:00pm - 2:45pm Breathe 4 Change with Shiva Rea
January 19 3:00pm - 5:00pm Move 4 Change with Shiva Rea (sold out)
January 19 6:30pm - 11:30pm Chant 4 Change with Jai Uttal, Dave Stringer, As Kindred Spirits, Saul David Raye, and more
*None of these events are held at Flow. Please visit website to reserve and get full locale details. They are specially priced at $27 and will sell out so sign up quickly if you would like to attend!
There is no duty we so much underrate as the duty of being happy. Robert Louis Stevenson
Check out the Long Now Foundation - an organization focused on creatively fostering long-term thinking and responsibility in the framework of the next 10,000 years. Watch a year go by in 40 seconds.
What a wonderful life I've had! I only wish I'd realized it sooner. Colette
This month, we surveyed Flow's team of teachers and work-study asking them what makes them most happy. Check out their responses below!
Being in nature; Yoga; Kissing people I love - Jessica L
The amber light from a setting sun; Honest, simple human connection; dogs, birds, my roommates fish, the squirrels outside my window, the quiet, knowing gaze from my cat, and all other living creatures -- even jellyfish! - Angela C
Love; Love; Peppermint Ice Cream - Deepali P
Practicing Yoga; Spending time with friends & family; Traveling to Paris - Dawn H
Philippe, Snow, Adventures...:) - Laura I
Finding space: in nature, in my body, in my own apartment by myself, writing, breathing. All these states makes me feel at ease and peaceful; Movement: all types, but especially yoga (of course) and dance, moving through space to create inner space; Communication/Arts: Language, literature, film and especially music, inspire and connect me to someone else's story. I can always rely on music, film, poetry to make me "feel "something and get me out of my own ego. I am a sucker for beauty... - Sarah G
Having friends over to my home; Reading newspapers and drinking coffee with my husband; Starting/ending the weekend with Harmony Flow - Katie M
Playing cuddle yoga and flying yoga with my 5 year old; doing Kirtan with friends; yoga - Gopi K
The sense of accomplishment when i practice yoga, exercise, or go for a hike; The feeling of acrylics on my fingers when i paint ; When i make time to stop, take a big breath and take in what makes that moment unique - Stephanie S
The colors of Autumn; The feeling of comfort and peace you feel when with loved ones; Seeing the world in a new way every day - Alexis M
My classes! to teach/share such special progressive moment; to connect with students/people in class already brings me a sense of love and trust... and ultimately, to be able to serve the community in this evolutionary path of awareness/love/divine light and health...is what brings me the most joy in my present life; To see/ hear people laughing, TO MOVE my body in and out....!!!!! TO WRITE, to read, to see a dog running happily, to play in nature; to walk, practice or seat by the Potomac river and watch the water, the sky the sun..hahahahh......EVERYTHING THAT IS ALIVE!!!!
-Leticia F
Making others happy!; Big, beautiful smiles; Saying I love you - Agatha G
The warm sun/sun salutations; Exploring new places I have not seen before;
Being with people who I love and who appreciate me - Jessica S
Poetry (in all its forms - music, literature, nature, yoga), Sharing a yummy meal with loved ones, Moving. - Shawn P
Doing work that aligns directly with my purpose; Cuddling with my honey; My body in motion (with music, preferably) - Laura Z
Seeing students get stronger; All of the possibilities in an art store; dinner dates -Mariska B
Watching people flow out of the room after taking a yummy yoga class; Spending time with close family and friends; Observing my son smile - Debra M
Starting Again from Barbara Kingsolver from High Tide in Tucson
Every one of us is called upon, probably many times, to start a new life. A frightening diagnosis, a marriage, a move, loss of a job or a limb or a loved one, a graduation, bringing a new baby home: it's impossible to think at first how this will all be possible. Eventually, what moves it all forward is the subterranean ebb and flow of being alive among the living.
In my own worst seasons I've come back from the colorless world of despair by forcing myself to look hard, for a long time, at a singular glorious thing: a flame of red geranium outside my bedroom window. And then another: my daughter in a yellow dress. And another: the perfect outline of a full , dark sphere behind the crescent moon. Until I learned to be in love with my life again. Like a stroke victim retraining new parts of the brain to grasp lost skills, i have taught myself joy , over and over again.
It is not such a wide gulf to cross, then, from survival to poetry. We hold fast to the old passions of endurance that buckle and creak beneath us, dovetailed, tight as a good wooden boat to carry us onward. And onward full tilt we go, pitched and wrecked and absurdly resolute, driven in spite of everything to make good on a new shore. to be hopeful, to embrace on possibility after another -- that is surely the basic instinct. Baser even than hate, the thing with teeth, which can be stilled with a tone of voice or stunned by beauty. If the whole world of the living has to turn on the single point of remaining alive, that pointed endurance is the poetry of hope. The thing with feathers.
What a stroke of luck. What a singular brute feat of outrageous fortune: to be born citizenship in the animal kingdom. We love we lose, go back to the start and do it right over again. For every heavy forebrain solemnly cataloging the facts of a harsh landscape, there's a rush of intuition behind it crying out:
High Tide ! Time to move out the glorious debris. Time to take this life for what it is.
12 MENTAL EXERCISES TO INCREASE YOUR HAPPINESS
The following is an excerpt from Gretchen Rubin's article featured this past fall in The Huffington Post. In her article she writes about a 1936 exploration of 12 "brain exercises" given by a Dorothea Brande which helps one connect to happiness. Her theory was that a key ingredient to being happy is to experience novelty and change in ones life. She says, "People who stray from their routines, try new things, explore, and experiment tend to be happier than those who don't." Of course, as Brande herself points out, novelty and challenge can also bring frustration, anxiety, confusion, and annoyance along the way; it's the process of facing those challenges that brings the "atmosphere of growth" so important to happiness.
Here are Dorothea Brande's twelve mental exercises. Note: she wrote these in 1936, so you need to adapt of few of them.
1. Spend an hour each day without saying anything except in answer to direct questions, in the midst of the usual group, without creating the impression that you're sulking or ill. Be as ordinary as possible. But do not volunteer remarks or try to draw out information.
2. Think for 30 minutes a day about one subject exclusively. Start with five minutes.
3. Write a letter without using the words I, me, mine, my.
4. Talk for 15 minutes a day without using I, me, my, mine.
5. Write a letter in a "successful" or placid tone. No misstatements, no lying. Look for aspects or activities that can be honestly reported that way.
6. Pause on the threshold of any crowded room and size it up.
7. Keep a new acquaintance talking about himself or herself without allowing him to become conscious of it. Turn back any courteous reciprocal questions in a way that your auditor doesn't feel rebuffed.
8. Talk exclusively about yourself and your interests without complaining, boasting, or boring your companions.
9. Cut "I mean" or "As a matter of fact" or any other verbal mannerism out of your conversation.
10. Plan two hours of a day and stick to the plan.
11. Set yourself twelve tasks at random: e.g., go twenty miles from home using ordinary conveyance; go 12 hours without food; go eat a meal in the unlikelist place you can find; say nothing all day except in answer to questions; stay up all night and work.
12. From time to time, give yourself a day when you answer "yes" to any reasonable request.
Gretchen Rubin's Happiness Project provides 10 techniques to increase your happiness quotient. Guess what she says -- it is ok to go to bed angry (see #2)!
1. Don't start with profundities.
When I began my Happiness Project, I realized pretty quickly that, rather than jumping in with lengthy daily meditation or answering deep questions of self-identity, I should start with the basics, like going to sleep at a decent hour and not letting myself get too hungry. Science backs this up; these two factors have a big impact on happiness.
2. Do let the sun go down on anger.
I had always scrupulously aired every irritation as soon as possible, to make sure I vented all bad feelings before bedtime. Studies show, however, that the notion of anger catharsis is poppycock. Expressing anger related to minor, fleeting annoyances just amplifies bad feelings, while not expressing anger often allows it to dissipate.
3. Fake it till you feel it.
Feelings follow actions. If I'm feeling low, I deliberately act cheery, and I find myself actually feeling happier. If I'm feeling angry at someone, I do something thoughtful for her and my feelings toward her soften. This strategy is uncannily effective.
4. Realize that anything worth doing is worth doing badly.
Challenge and novelty are key elements of happiness. The brain is stimulated by surprise, and successfully dealing with an unexpected situation gives a powerful sense of satisfaction. People who do new things learn a game, travel to unfamiliar places are happier than people who stick to familiar activities that they already do well. I often remind myself to Enjoy the fun of failure and tackle some daunting goal.
5. Don't treat the blues with a treat.
Often the things I choose as treats aren't good for me. The pleasure lasts a minute, but then feelings of guilt and loss of control and other negative consequences deepen the lousiness of the day. While it is easy to think, I'll feel good after I have a few glasses of wine, a pint of ice cream, a cigarette, a new pair of jeans, it's worth pausing to ask whether this will truly make things better.
6. Buy some happiness.
Our basic psychological needs include feeling loved, secure, and good at what we do and having a sense of control. Money doesn?t automatically fill these requirements, but it sure can help. I've learned to look for ways to spend money to stay in closer contact with my family and friends; to promote my health; to work more efficiently; to eliminate sources of irritation and marital conflict; to support important causes; and to have enlarging experiences. For example, when my sister got married, I splurged on a better digital camera. It was expensive, but it gave me a lot of happiness bang for the buck.
7. Don't insist on the best.
There are two types of decision makers. Satisficers (yes, satisficers) make a decision once their criteria are met. When they find the hotel or the pasta sauce that has the qualities they want, they're satisfied. Maximizers want to make the best possible decision. Even if they see a bicycle or a backpack that meets their requirements, they can't make a decision until they've examined every option. Satisficers tend to be happier than maximizers. Maximizers expend more time and energy reaching decisions, and they're often anxious about their choices. Sometimes good enough is good enough.
8. Exercise to boost energy.
I knew, intellectually, that this worked, but how often have I told myself, I'm just too tired to go to the gym?? Exercise is one of the most dependable mood-boosters. Even a 10-minute walk can brighten my outlook. Having trouble sticking to your exercise regimen?
9. Stop nagging.
I knew my nagging wasn't working particularly well, but I figured that if I stopped, my husband would never do a thing around the house. Wrong. If anything, more work got done. Plus, I got a surprisingly big happiness boost from quitting nagging. I hadn't realized how shrewish and angry I had felt as a result of speaking like that. I replaced nagging with the following persuasive tools: wordless hints (for example, leaving a new lightbulb on the counter); using just one word (saying Milk! instead of talking on and on); not insisting that something be done on my schedule; and, most effective of all, doing a task myself.
10. Take action.
Some people assume happiness is mostly a matter of inborn temperament: You're born an Eeyore or a Tigger, and that's that. Although it's true that genetics play a big role, about 40 percent of your happiness level is within your control. Taking time to reflect, and conscious steps to make your life happier, really does work.
FOCUS OF THE MONTH: YOGA NIDRA
More recently, yoga practitioners and modern western clinicians have found explored the the benefits of yoga nidra with regard to the daily stresses of modern life and have found the practice to be helpful in soothing the nervous system, increasing relaxation and mental focus. Join us in class and read more about our monthly focus at Flow.
Winter Protein Power
Seasons form the natural backdrop to healthy eating. To enjoy the full nourishment of food, it is extremely helpful to make your menu seasonal.
In winter, with fewer fresh vegetables available, people consume more animal protein (like meats, fish, and poultry) and other warming foods such as nuts (especially walnuts and almonds), and seeds. Vegetarians and vegans can also select high-in-protein legumes and pseudo grains such as amaranth and quinoa. If you identify as a vegetarian or vegan, you can make educated choices to easily obtain the protein you need. for example, an ounce of almonds has nearly as much protein as an ounce of broiled ribeye steak. A note regarding protein quantity: both too little and too much protein can induce sugar craving. If your sweet tooth is calling, you may want to adjust accordingly.
Protein is an important component of every cell in the body and is the major building block of bones, muscles, cartilage, skin, hair, nails, and blood. Protein nourishes the active tissues of our bodies such as the brain and eyes, heart, kidneys, and adrenal glands. In addition, proteins support a healthy inflammatory response. Your body uses protein to build and repair tissues and nourish joints (which is really helpful if you've decided to include more physical activity this year); promote positive mood and well-being; maintain energy production, circulatory health and a healthy metabolism; and support cellular communication, immune function, nervous system, and reproduction and fertility.
Essentially, including adequate protein can help you stand strong regardless of circumstances and be empowered in your purpose. A body supported with the building blocks it needs can truly be enlivened with commitment and be used as a tool to deliver your special gift to this world.
Last, but not least... I would be remiss if I did not mention the very heated discussion between vegetarian and non-vegetarian people. It is possible to be compassionate with either diet / lifestyle choice. It is also a choice that we, in our affluent Western society, have the luxury to make. Whatever you decide, do so with consideration for all sentient beings, plants, animals, and humans... including you.
Svadhyaya, Sanskrit for self reflection and a process of inquiring into your true nature to get to know yourself on the deepest levels. It is a true part of any yoga practice.
The following svadhyaya questionnaire is helpful in guiding you to complete your 2008 and creating your 2009.
Completing 2008
1. List what you feel are you accomplishments for 2008. What are you most proud of?
2. What areas do you feel you fell short in 2008. What are you disappointed with from this past year?
3. What did you learn about yourself and others this year?
4. Is there anything else you would like to say so that the year is complete for you?
Creating 2009
1. What are you committed to accomplishing this year in all areas of your life? (Include specific results as well as areas you would like to expand.
2. What are the relationships in your life that you want to create, develop or enhance?
3. What is this year going to be about for you? (Example: A year of learning, a year of forgiveness, a year of peace, a year of prosperity, etc)
4. Is there anything else you would like to create for the year 2009?
Glow, an Eco-tique
Need some support for your practice? "Glow" is stocked with lots of earth friendly choices including yoga mats, organic yoga clothing, eye pillows, lotions, potions, soy candles, cds incense and more. We carry amazing eco-friendly brands with lush fabrics such as Even Keel, Foat, Blue Canoe, Omala and our newest offering Hard Tail (flying off the shelves!) plus lots of hand-made and home-made goodies!
Blessings, Gratitude, Love and Peace and Yoga....
Debra and the Flow Sangha
Flow Yoga Center - DC's Eco-Friendly Yoga Center
1450 P Street NW (next door to Whole Foods)
Washington, DC 20005
(202) 462-FLOW
flowyogacenter@yahoo.com
